Discussion
john2443 said:
These days 150 is quite a small event, there are lots with 500+. 150 is quite nice - enough that you aren't running alone but not so many that you're held up.
I did one with 27 a while back (Volksgarten, Dusseldorf), that felt a bit different, didn't see anyone else for half the course. My usual one is around 500 but I did one with about 100 last week (Hanworth) and it was great to not be stuck in traffic at all after the first couple of paces.I've still never done Bushy which must be a bit chaotic with 1400+, but some of the South African ones get 2500 which is crazy numbers.
john2443 said:
parkrun, one word, lower case 
Edited by RizzoTheRat on Tuesday 17th September 11:45
RizzoTheRat said:
john2443 said:
These days 150 is quite a small event, there are lots with 500+. 150 is quite nice - enough that you aren't running alone but not so many that you're held up.
I did one with 27 a while back (Volksgarten, Dusseldorf), that felt a bit different, didn't see anyone else for half the course. My usual one is around 500 but I did one with about 100 last week (Hanworth) and it was great to not be stuck in traffic at all after the first couple of paces.
I've still never done Bushy which must be a bit chaotic with 1400+, but some of the South African ones get 2500 which is crazy numbers.
parkrun, one word, lower case There's a few Park Runs around here which has confused a few people when we're looking at setting up parkrun
I did one with 27 a while back (Volksgarten, Dusseldorf), that felt a bit different, didn't see anyone else for half the course. My usual one is around 500 but I did one with about 100 last week (Hanworth) and it was great to not be stuck in traffic at all after the first couple of paces.
I've still never done Bushy which must be a bit chaotic with 1400+, but some of the South African ones get 2500 which is crazy numbers.
john2443 said:
parkrun, one word, lower case Edited by RobM77 on Tuesday 17th September 11:11
With warm up (a bit like diet) I always think it's useful for the individual to think what they are trying to achive (parkrun is good for this as for many its a first dip into fitness and they are a blank slate for daft outdated ideas)
Before you exercise and ask a muscle do "work" harder than it has so far that day it makes perfect sense that it has increased its heat and blood flow and began moving more agressively against the fascia surrounding it. Likewise, the joints and ligamnets. Clearly, some sort of increased tempo activity will get this happening and this can build till the point you are close to the task in hand (so if you are running a sub 20 you'll probably want to have a fair bit of running done before you start....if you are doing a 35 then the walk from the car to the start might be 90% of what you need)
But stetching the muscle to a place that it is never going to extend during the activity, and holding to "develop" that ability makes little common sense (unless you run touching your toes) - and lots of science now says the elastic response (which is good) is diminished by doing this.
Conversley....after you have spent 20+ mins getting that muscle to fire at a much increased tempo you can be sure some tightening will have occoured and leaving this can well lead to a reduced range of motion.....so stretching that back to "normal" and foam rolling, etc has a place then (and should be part of a weekly routine anyway as good range of motion is important - it's just that 2 mins before you run is probably not the place to try and develop it)
To me it's like going to sit an exam - the hour before, revise what you already know and refresh yourself - don't try and add a couple of inches to what you already know!
(Been 25 years since I coached anything but I'm a BIG beliver in being able to translate what you do for fitness into "yeah, that makes sense" as people get so much more personal buy in. I've never been able to do that with a static stretch before exercise. Happy to be convinced if someone feels they can?)
Before you exercise and ask a muscle do "work" harder than it has so far that day it makes perfect sense that it has increased its heat and blood flow and began moving more agressively against the fascia surrounding it. Likewise, the joints and ligamnets. Clearly, some sort of increased tempo activity will get this happening and this can build till the point you are close to the task in hand (so if you are running a sub 20 you'll probably want to have a fair bit of running done before you start....if you are doing a 35 then the walk from the car to the start might be 90% of what you need)
But stetching the muscle to a place that it is never going to extend during the activity, and holding to "develop" that ability makes little common sense (unless you run touching your toes) - and lots of science now says the elastic response (which is good) is diminished by doing this.
Conversley....after you have spent 20+ mins getting that muscle to fire at a much increased tempo you can be sure some tightening will have occoured and leaving this can well lead to a reduced range of motion.....so stretching that back to "normal" and foam rolling, etc has a place then (and should be part of a weekly routine anyway as good range of motion is important - it's just that 2 mins before you run is probably not the place to try and develop it)
To me it's like going to sit an exam - the hour before, revise what you already know and refresh yourself - don't try and add a couple of inches to what you already know!
(Been 25 years since I coached anything but I'm a BIG beliver in being able to translate what you do for fitness into "yeah, that makes sense" as people get so much more personal buy in. I've never been able to do that with a static stretch before exercise. Happy to be convinced if someone feels they can?)
Tiggsy said:
With warm up (a bit like diet) I always think it's useful for the individual to think what they are trying to achive (parkrun is good for this as for many its a first dip into fitness and they are a blank slate for daft outdated ideas)
Before you exercise and ask a muscle do "work" harder than it has so far that day it makes perfect sense that it has increased its heat and blood flow and began moving more agressively against the fascia surrounding it. Likewise, the joints and ligamnets. Clearly, some sort of increased tempo activity will get this happening and this can build till the point you are close to the task in hand (so if you are running a sub 20 you'll probably want to have a fair bit of running done before you start....if you are doing a 35 then the walk from the car to the start might be 90% of what you need)
But stetching the muscle to a place that it is never going to extend during the activity, and holding to "develop" that ability makes little common sense (unless you run touching your toes) - and lots of science now says the elastic response (which is good) is diminished by doing this.
Conversley....after you have spent 20+ mins getting that muscle to fire at a much increased tempo you can be sure some tightening will have occoured and leaving this can well lead to a reduced range of motion.....so stretching that back to "normal" and foam rolling, etc has a place then (and should be part of a weekly routine anyway as good range of motion is important - it's just that 2 mins before you run is probably not the place to try and develop it)
To me it's like going to sit an exam - the hour before, revise what you already know and refresh yourself - don't try and add a couple of inches to what you already know!
(Been 25 years since I coached anything but I'm a BIG beliver in being able to translate what you do for fitness into "yeah, that makes sense" as people get so much more personal buy in. I've never been able to do that with a static stretch before exercise. Happy to be convinced if someone feels they can?)
I'm not sure anyone's mentioned static stretching before exercise have they? We were talking about dynamic stretching before running and static stretching afterwards. As I explained earlier, my own warm up routine is a jigsaw of stuff given to me by coaches and physio over the years; it involves a brisk walk, then a little jog, then a series of dynamic stretches designed to loosen up stiff areas that may give me trouble when running. My job is sitting at a desk typing from 8am to 5pm, so I see this as very important, especially at my age. I also always warm up thoroughly before running fast – the area I go to for intervals and tempo runs is a 3km run from my workplace.Before you exercise and ask a muscle do "work" harder than it has so far that day it makes perfect sense that it has increased its heat and blood flow and began moving more agressively against the fascia surrounding it. Likewise, the joints and ligamnets. Clearly, some sort of increased tempo activity will get this happening and this can build till the point you are close to the task in hand (so if you are running a sub 20 you'll probably want to have a fair bit of running done before you start....if you are doing a 35 then the walk from the car to the start might be 90% of what you need)
But stetching the muscle to a place that it is never going to extend during the activity, and holding to "develop" that ability makes little common sense (unless you run touching your toes) - and lots of science now says the elastic response (which is good) is diminished by doing this.
Conversley....after you have spent 20+ mins getting that muscle to fire at a much increased tempo you can be sure some tightening will have occoured and leaving this can well lead to a reduced range of motion.....so stretching that back to "normal" and foam rolling, etc has a place then (and should be part of a weekly routine anyway as good range of motion is important - it's just that 2 mins before you run is probably not the place to try and develop it)
To me it's like going to sit an exam - the hour before, revise what you already know and refresh yourself - don't try and add a couple of inches to what you already know!
(Been 25 years since I coached anything but I'm a BIG beliver in being able to translate what you do for fitness into "yeah, that makes sense" as people get so much more personal buy in. I've never been able to do that with a static stretch before exercise. Happy to be convinced if someone feels they can?)
RobM77 said:
Ours averages 500-700, but it's one lap. What I haven't done yet is a Parkrun with multiple laps. What's that like? I'm guessing it's like Nürburgring touristfarten and there's a policy to keep to one side, but is it a bit crazy to have 3min/km runners passing 6min/km runners? (for both parties).
I'm currently running low 26's and rarely lap more than a handful of people on a two lapper. I've done 3 lappers where I've been lapped and I've lapped people and not found it too crowded. So long as people aren't in big groups taking up the whole path it shouldn't be a problem, but I guess there are plenty on here with a lot more experience of lapping people than me 
Personally I prefer 2 lap courses, and I think the majority of parkruns are 2 lappers. Brockenhurst's summer course is 4 laps and Woking is 3 laps, and I just find them a bit dull and draining. Single lap courses are more hassle for marshals, either needing more for a loop, or someone to go a long way out for an out and back.
RobM77 said:
... multiple laps.. crazy to have 3min/km runners passing 6min/km runners
My home event is 3 laps, 5-600 people, there's a time where there are 3 min passing 6 min passing 9 min which does sound crazy but it works, fortunately it's quite wide.Highbury Fields is worse 5 and a bit laps
, one of the prisons is 14 laps (but only 20-30 people)Speedy people accept that if they want a clear track they have to enter a race and (most of the time!) slower people leave a gap on the right so we don't get incidents or people blocked. It's not perfect but is pretty good for free!
RizzoTheRat said:
RobM77 said:
Ours averages 500-700, but it's one lap. What I haven't done yet is a Parkrun with multiple laps. What's that like? I'm guessing it's like Nürburgring touristfarten and there's a policy to keep to one side, but is it a bit crazy to have 3min/km runners passing 6min/km runners? (for both parties).
I'm currently running low 26's and rarely lap more than a handful of people on a two lapper. I've done 3 lappers where I've been lapped and I've lapped people and not found it too crowded. So long as people aren't in big groups taking up the whole path it shouldn't be a problem, but I guess there are plenty on here with a lot more experience of lapping people than me Personally I prefer 2 lap courses, and I think the majority of parkruns are 2 lappers. Brockenhurst's summer course is 4 laps and Woking is 3 laps, and I just find them a bit dull and draining. Single lap courses are more hassle for marshals, either needing more for a loop, or someone to go a long way out for an out and back.
We're quite lucky, as our 2 nearest are single laps so no having to lap or be lapped (Northwich and Delamere). I have done several where they are 2 and 3 laps and some are worse than others. Alderford Lake near Whitchurch is a 2 lapper, but plenty of space and only runners coming from behind, as is Congleton which is 3 laps, but again is relatively wide, Crewe is 3 laps but very narrow and I needed a lot of awareness of faster runners coming up behind. Macclesfield is also 2 laps, but again it is very wide. Wilmslow, which I did on Saturday is 2 laps but is quite a narrow path and what I find worst where laps are involved is that it has runners coming towards you as well as from behind as it is 2 laps of an out and back course. I did Erddig once, which isn't laps, but there is an out and back section near the start which is incredibly narrow and they strictly enforce a no overtaking rule on that section after some collisions.
RobM77 said:
Thanks - that's good to know. It was a genuine question (rather than a statement, as quoted above). I've never done a race or Parkrun with multiple laps and I worried it would be awkward, either me getting in someone's way or vice versa.
My local one, Stratford-on-Avon, is a 3 lapper, and they try to get the slower runners on the left hand side so the speedy ones can pass, especially in the narrow sections. The marshals are all clued-up to spot and shout out reminders to the slower ones...However by and large, most people get by - the speedy guys and gals are adept ad dodging in and out I ran Brighton-and-Hove a few weeks back, and the RD was quite adamant that the onus was on the speedy ones to dodge and weave their way around the rest of the pack, and that there was no official "keep to the left" policy. I quite like that, as it is slightly more inclusive, and underlines the whole ethos of parkrun that it is not a race, and it is for everyone.
However i do prefer the single lap courses (and the out-and-back ones) - no lapping, and everyone is happy.
john2443 said:
Speedy people accept that if they want a clear track they have to enter a race and (most of the time!) slower people leave a gap on the right so we don't get incidents or people blocked. It's not perfect but is pretty good for free!
Pretty much.Penny Flash is three laps and almost vertical at one point, if you wanna lap, then you think ahead.
Crasher242 said:
I ran Brighton-and-Hove a few weeks back, and the RD was quite adamant that the onus was on the speedy ones to dodge and weave their way around the rest of the pack, and that there was no official "keep to the left" policy. I quite like that, as it is slightly more inclusive, and underlines the whole ethos of parkrun that it is not a race, and it is for everyone.
However i do prefer the single lap courses (and the out-and-back ones) - no lapping, and everyone is happy.
Personally I like that best too. If you wanna overtake, then you overtake, and if you wanna race, then pay and find one! Vickie Park has a keep left policy but that's because it loops back on itself, so it's just sense, as the quick ones will be running back to base as most are heading out, though they've added extra spice recently by changing the course and adding a small lap, so the rule is now keep right...until the second lap off the small loop when you keep left!However i do prefer the single lap courses (and the out-and-back ones) - no lapping, and everyone is happy.
Crasher242 said:
RobM77 said:
Thanks - that's good to know. It was a genuine question (rather than a statement, as quoted above). I've never done a race or Parkrun with multiple laps and I worried it would be awkward, either me getting in someone's way or vice versa.
My local one, Stratford-on-Avon, is a 3 lapper, and they try to get the slower runners on the left hand side so the speedy ones can pass, especially in the narrow sections. The marshals are all clued-up to spot and shout out reminders to the slower ones...However by and large, most people get by - the speedy guys and gals are adept ad dodging in and out I ran Brighton-and-Hove a few weeks back, and the RD was quite adamant that the onus was on the speedy ones to dodge and weave their way around the rest of the pack, and that there was no official "keep to the left" policy. I quite like that, as it is slightly more inclusive, and underlines the whole ethos of parkrun that it is not a race, and it is for everyone.
However i do prefer the single lap courses (and the out-and-back ones) - no lapping, and everyone is happy.
Two laps is good, because all the serious athletes never gotten around quick enough to lap anyone else unless they are slower than 18mins a lap/36mins for the 5k. Being in the 28-30min plodder category means they shoot off ahead and you get a fair bit of space.
The worst near me is on a tow path along a canal. which all runners have to use on return leg.
RizzoTheRat said:
All the talk about gps measuring different distances, my watch measured this mornings parkrun 250m short, and I'm inclined to believe it as it was a pb by over a minute 
I did Hafan Pwllheli last weekend, it's fully on the beach which is in a bay, so it's curved and is an out and back course. They measure the distance at the high tide line, unfortunately/fortunately it was a very low tide when we went last week and the 'harder' sand was nearer the sea which resulted in me only running 2.85 miles rather than the 3.1 miles as all the runners effectively cut the corner. I was glad in the end, because it was hard going! Just done Lyme Park today and that was tough! It was around the 4th or 5th hardest course at some point, but has dropped down a little now with the introduction of new events. The first 800 metres is up hill on a stony path (the path I walked up Snowdon on earlier this year was easier going!) and then it's up and down all the way on grass, stony/muddy paths until the last 1km which is a constant uphill drag to the finish on grass. I was about 3 minutes over my usual time for a run.
Fonzey said:
Did my first PR last week, apparently my local is the UK's "flattest" so not too challenging
Did a 31:39, my pace clearly all over the place. I bumped into some friends from the local pub at the start area who I know do the odd 10k, I found myself setting off quicker than they did (though I wasn't particularly trying to be fast, it just felt natural). My local course is a "there and back", so quite easy to know what % I'd covered. I was keen to make it to the half way point without letting up, which I did - but I was absolutely blowing! Shins were in agony and I think a lung exploded, but I walked/hobbled 200m or so until my buddies caught up - then I kept their pace right until the end. They ran with a dog, and probably were 4-5 mins off their potential pace.
When in sight of the finish line (200m or so) I was able to push on and probably double my pace - but that's mainly because I wanted it to end so badly.
My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!
All that aside, I only heard of parkrun for the first time about a month ago and I'm very impressed with the setup they have - the local turnout amazed me (150 runners) and taking a look at the map suggests that this should never get boring!
I took a week off as my shins/calf muscle was really sore on the following Saturday (still) but was back at it this weekend gone.Did a 31:39, my pace clearly all over the place. I bumped into some friends from the local pub at the start area who I know do the odd 10k, I found myself setting off quicker than they did (though I wasn't particularly trying to be fast, it just felt natural). My local course is a "there and back", so quite easy to know what % I'd covered. I was keen to make it to the half way point without letting up, which I did - but I was absolutely blowing! Shins were in agony and I think a lung exploded, but I walked/hobbled 200m or so until my buddies caught up - then I kept their pace right until the end. They ran with a dog, and probably were 4-5 mins off their potential pace.
When in sight of the finish line (200m or so) I was able to push on and probably double my pace - but that's mainly because I wanted it to end so badly.
My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!
All that aside, I only heard of parkrun for the first time about a month ago and I'm very impressed with the setup they have - the local turnout amazed me (150 runners) and taking a look at the map suggests that this should never get boring!
As it was the end of the month, the pacers were out and I decided to try and stick with the 30minute guy. I made it to the half way point but was blowing big time, legs felt fine but I was really struggling to get enough air in so I bailed out and walked for a couple hundred meters. The 31minute guy caught me pretty quickly so I joined him and again managed to stick with him till the end - eventually getting a 31:05.
I think the halfway point is a bit psychological, I wanted to stop 3 or 4 times in the final stint with really bad pains in various places but managed to push through. Normally a pain would pop up, I'd run for 200metres then it would vanish and something else would start hurting, sort of like agony whack-a-mole
Fonzey said:
Fonzey said:
Did my first PR last week, apparently my local is the UK's "flattest" so not too challenging
Did a 31:39, my pace clearly all over the place. I bumped into some friends from the local pub at the start area who I know do the odd 10k, I found myself setting off quicker than they did (though I wasn't particularly trying to be fast, it just felt natural). My local course is a "there and back", so quite easy to know what % I'd covered. I was keen to make it to the half way point without letting up, which I did - but I was absolutely blowing! Shins were in agony and I think a lung exploded, but I walked/hobbled 200m or so until my buddies caught up - then I kept their pace right until the end. They ran with a dog, and probably were 4-5 mins off their potential pace.
When in sight of the finish line (200m or so) I was able to push on and probably double my pace - but that's mainly because I wanted it to end so badly.
My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!
All that aside, I only heard of parkrun for the first time about a month ago and I'm very impressed with the setup they have - the local turnout amazed me (150 runners) and taking a look at the map suggests that this should never get boring!
I took a week off as my shins/calf muscle was really sore on the following Saturday (still) but was back at it this weekend gone.Did a 31:39, my pace clearly all over the place. I bumped into some friends from the local pub at the start area who I know do the odd 10k, I found myself setting off quicker than they did (though I wasn't particularly trying to be fast, it just felt natural). My local course is a "there and back", so quite easy to know what % I'd covered. I was keen to make it to the half way point without letting up, which I did - but I was absolutely blowing! Shins were in agony and I think a lung exploded, but I walked/hobbled 200m or so until my buddies caught up - then I kept their pace right until the end. They ran with a dog, and probably were 4-5 mins off their potential pace.
When in sight of the finish line (200m or so) I was able to push on and probably double my pace - but that's mainly because I wanted it to end so badly.
My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!
All that aside, I only heard of parkrun for the first time about a month ago and I'm very impressed with the setup they have - the local turnout amazed me (150 runners) and taking a look at the map suggests that this should never get boring!
As it was the end of the month, the pacers were out and I decided to try and stick with the 30minute guy. I made it to the half way point but was blowing big time, legs felt fine but I was really struggling to get enough air in so I bailed out and walked for a couple hundred meters. The 31minute guy caught me pretty quickly so I joined him and again managed to stick with him till the end - eventually getting a 31:05.
I think the halfway point is a bit psychological, I wanted to stop 3 or 4 times in the final stint with really bad pains in various places but managed to push through. Normally a pain would pop up, I'd run for 200metres then it would vanish and something else would start hurting, sort of like agony whack-a-mole
I have had exactly this. I stopped and walked on a Parkrun back in the summer, even though looking back I was well within my physical limits. The trouble was that it was very hot and my mind started to wander and think about how much cooler it'd be if I stopped, and how walkers in the park looked so relaxed etc. Before long I'd had enough and started walking.I think the halfway point is a bit psychological, I wanted to stop 3 or 4 times in the final stint with really bad pains in various places but managed to push through. Normally a pain would pop up, I'd run for 200metres then it would vanish and something else would start hurting, sort of like agony whack-a-mole
I have had exactly this. I stopped and walked on a Parkrun back in the summer, even though looking back I was well within my physical limits. The trouble was that it was very hot and my mind started to wander and think about how much cooler it'd be if I stopped, and how walkers in the park looked so relaxed etc. Before long I'd had enough and started walking.I think we all have that voice in our head telling us to stop sometimes,you just got to fight it and push on.
Gassing Station | Sports | Top of Page | What's New | My Stuff